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Limit dietary cholesterol to 200 mg daily
Omega-3 has long been used to lower triglycerides and balance cholesterol. American Heart Association recommends 2 - 4 grams per day of omega-3 from fish oils for people trying to lower triglyceride levels.
Guidelines to limit simple sugars in your diet:
*When selecting cereals, limit the sugar to no more than 8 grams per serving.
*Regulate your intake of cookies, pastries, pies, cakes and granola bars. All of these foods contain high levels of added sugar; choose them sparingly.
* Reduce your intake of ice cream, frozen yogurt, sherbet, gelato, and flavored ices - all contain high levels of sugar.
*Limit your daily sugar intake to no more than 8% of your total calories each day. That’s 24 grams for someone following a 1,600-calorie diet, or 40 grams for a 2,000-calorie diet.
* Limit hard candies, chocolates, candy bars and gummy bears.
*Limit the serving size of dried fruits to ¼ cup per day; dried fruits contain a more concentrated source of sugar
*Limit your portion sizes of mashed potatoes, yams, beans, corn and peas to ½ cup; limit baked potatoes (with skin) to about 3 ounces. Although these starchy vegetables are a great source of fiber and nutrients, they can contribute to high triglycerides when eaten in excess.
*Choose breads, crackers and cereals that contain whole grain oats, barley, corn, rice or wheat as the first ingredient. Avoid the words “bleached” and/or “enriched” as the first ingredient.
* Read the ingredients list on food labels, and limit foods that contain any of the following words (all simple sugars) as the first few ingredients: ◦Sucrose
◦Glucose
◦Fructose
◦Corn syrup
◦Maltose
◦Honey
◦Molasses
◦High-fructose corn syrup
Follow these guidelines to help limit natural sugars:
Use honey and molasses sparingly - they are both high in sugar
Choose light yogurt (which use artificial sweeteners) instead of regular yogurt
Choose whole fruit instead of fruit juice
Limit the serving size of dried fruits to ¼ cup per day; dried fruits contain a more concentrated source of sugar
Choose canned fruit in its own juice and strain before eating; avoid canned fruits packed in heavy syrup
Limit your portion sizes of mashed potatoes, yams, beans, corn and peas to ½ cup; limit baked potatoes (with skin) to about 3 ounces. Although these starchy vegetables are a great source of fiber and nutrients, they can contribute to high triglycerides when eaten in excess.
Highly refined breads, cereals, rice, pasta and crackers convert to sugar in the body much more quickly than whole-grain varieties, which may increase your triglyceride level.
To limit refined grains:
Choose breads, crackers and cereals that contain whole grain oats, barley, corn, rice or wheat as the first ingredient. Avoid the words “bleached” and/or “enriched” as the first ingredient.
Try whole wheat pasta or brown rice.
Choose breads, crackers, rice and pasta with 2 or more grams of dietary fiber per serving.
Select hot and cold cereals with 5 or more grams of dietary fiber per serving.
Use barley, bulgur, couscous, millet or wheat berries as a side dish.
Try whole wheat crackers with soup instead of saltines.
Watching your overall portion size of grain-based foods is a key component to triglyceride control. Below are examples of a single serving size:
1 slice of bread
2 slices of reduced-calorie bread
½ hot dog or hamburger bun
½ English muffin
½ bagel (1 ounce)
1 oz most cold cereals (¼ to 1 cup)
2 graham crackers
¾ matzoh cracker
4 slices melba toast
3 cups popped light popcorn
2 to 6 baked whole-wheat crackers
½ cup cooked cereal
Cholesterol < 200 -300mg
Fat < 25g
Fiber > 25g
Sugar <25g (or 8% of total cal.)
Protein > 50-100
Sodium < 1,500mg - 2,000mg
Diet Calendar Entry for 31 May 2012:
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958 kcal
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Fat: 34.44g | Prot: 43.37g | Carb: 127.52g.
Breakfast: Banana, boiled egg. Lunch: egg. Dinner: roll, chick-fil-a chicken. Snacks/Other: Honeydew Melons, Chocolate Chip Cookie (Home Recipe or Purchased). more...
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